CrossFit Mettle and Honor – TEENS CROSSFIT (12-17)

Warm-up

Warm-up (No Measure)

AMRAP x 7 MINUTES

7/7 Single Arm DB Bent Over Row

7/7 Single Arm DB Upright Row

:20 Plank Hold

7 Band Pull Aparts

7/7 Split Squats

Strength

Metcon (No Measure)

EMOM x 12 MINUTES

MIN 1 – 3-5 Strict Top Down Pull-Up

MIN 2 – :50 DB Pull-Over*

MIN 3 – :25/:25 DB Goblet Split Squats

*Can complete from floor, WB, or bench. Keep weight Light-Moderate.

(No Measure)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

8 Ring Rows*

16 Single DB Back Rack Lunges (50/35)|(35/20)

8 Pull-Ups**

16 DB Slides

*Pull-Ups Optional.

**Strict or C2B Optional.

(Score is Rounds + Reps)

KG DB: (22.5/15)|(15/10)